If your hip flexors become tight, shortened and inflexible due to constant sitting, muscle imbalances can occur, causing a forward tilt of the pelvis that results in lower back pain, according to "Yoga Journal" online. To help reduce or prevent back pain, stretch your hip flexors, the muscles that run along the front of your hip, connecting your torso to your thigh, regularly.
Standing Hip Flexor Stretch
Stand with your legs in a split-stance, your right foot approximately 2 to 3 feet in front of your left foot, approximately shoulder-width apart. Place your hands on your hips and bend both knees. Tilt your hips forward, pressing through the heel of your right foot. As you press forward, you should feel a stretch running down the front of your left hip between your pelvis and your thigh. Hold the stretch for 20 to 30 seconds, then switch legs, performing the stretch on the other side.
Kneeling Hip Flexor Stretch
Kneel on the floor, your knees hip-width apart and your body forming a straight line between your knees and the top of your head. Step your right foot out in front of your body and keep your foot flat on the floor, forming a 90-degree angle at your hip and your knee.
Depending on your personal flexibility, you might want to step your foot out even farther, widening the angle at your knee. Place your hands on your hips, and keeping your torso upright and straight, press your hips forward until you feel a stretch running down the front of your left hip. Hold the position for 20 to 30 seconds before releasing the stretch and switching sides.
Reclining Hip Flexor Stretch
The reclining hip flexor stretch may not feel comfortable for individuals with limited flexibility, mobility or bad knees. If the stretch feels uncomfortable or causes pain, do not perform this exercise.
Sit on the ground with your torso upright and straight, your legs extended in front of your body. Bend your right knee, drawing your leg up and into your body, then allow your hip to rotate outward, laying your outer thigh on the floor. Then, bend your left knee, drawing your left leg up and into your body,.
Instead of allowing your hip to rotate outward, rotate your hip inward as you move your foot behind your torso until your inner thigh lies on the floor. In this position, the bottom of your right foot should be parallel to your left thigh, both knees bent at a 45-degree angle. Lean your torso backward, placing your elbows on the ground behind you. In this position, you should feel a stretch down the front of your left thigh and hip. Hold the position for 20 to 30 seconds before switching sides.
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